so, vitamin k is the end point of this, and it is a real vitamin, k?
my concern, and i've made it clear from the start, is a little different than most because i take 8 mg of estrace per day, orally. the primary function of k is blood clotting. while i have not been able to find any evidence suggesting that heightened k levels are a risk factor for estrace users, i realize that this is somewhat of an obscure concern and that research into the topic would be expected to be somewhat lacking. there is circumstantial evidence linking k consumption to warfarin complications, so i have reason for pause, at the least. that said, i don't want to bleed to death from the inside, either - i need to get enough k. it's a balancing act....
i would imagine that i should be able to clear it after a meal, so long as i don't take too much at once. this would mean excreting some of it and storing some of it in my liver for use wherever. the danger period would be directly after meals, when i'm transporting it from my stomach to my liver (and to my kidneys). unlike other fat soluble vitamins, your body actively eliminates vitamin k, so, danger period notwithstanding, excess intake will just lead to frequent washroom excursions. this is a strong hint that you should tone it down, as is the fact that your body will even recycle it when it's scarce.
so, i'm going to take note of the new rdi - 120 micograms - but also take note of the fact that the old rdi was lower, at 80 micograms, or 67% of the new one. as i'm trying to limit intake of this vitamin rather than maximize it, i'm going to put a restriction down to ensure that i don't take more than the old rdi all at once. so, no single meal can have more than 80 micrograms of k. i'm otherwise using the normal fat soluble requirement conditions, other than to erect a hard upper limit of 200% (which is close to the maximum of 67%/meal). the conventional wisdom is that vitamin k has low toxicity, so no upper limit has been set, but, as mentioned, there are very real concerns with complications around the class of prescription drugs that i take in high dosages - my restriction may not be meaningful for you, but it is very reasonable for me.
it is concerns about excessive k intake that have led me to restrict the amount of kiwi i consume and to more or less reject green leafy & green cruciferous vegetables from my diet altogether. if you are less concerned, you may want to reconsider the value of something like broccoli, which i've had to go to some lengths to avoid. i think i'm doing ok, but my reasons are upfront, too, and may very well not apply to you. that said, my concerns may be overly cautious, as absorption of vitamin k from green vegetables appears to be hindered by the presence of chlorophyll.
the last thing i need to figure out is if plant k (phylloquinone) and animal k (menaquinone) have the same efficacy levels and so can be seen to be interchangeable, and the answer is very different than i thought. the following article explains some of the differences between k1 and the k2-complex, and why there are increasing calls to separate them into two separate vitamins:
what i was concerned about was whether the number i'd get in these databases was summable or not, and that issue appears to be of least concern. i was worried that they'd give me k2 data for eggs & salami, then leave me to add it up with the k1 data for avocados and kiwi, leaving me with an avocados and eggs comparison. i wanted some way to standardize it. it turns out that these databases don't actually even measure the k2 data, as it is somewhat of an emerging concern. so, everything is k1, the rdi is for k1 and the whole issue of k2 is sort of obscure.
so, i'm going to work this all out for k1 like it's the only k first and then put the k2 issue aside.
here's some further reading:
guava - 2.6*.3 = .78 μg
banana - .59 μg
strawberry - 2.2 μg
avocado - 31.8 μg
kiwi - 27.8 μg
soy - 7.32*1.6 = 11.712 μg
ice cream - 0.825*.3 = .2475 μg
yogurt: - .1
yeast - 0
vector cereal - .5*15/55 = 0.13636363636 ~ .136 μg
as before, vector requires some guessing and the importance of being accurate is relatively low. the whole grain wheat part of it should be about 1 μg per cup, but the puffed rice part is 10% of that, or less. i came in half way; it's non-zero, but not much.
all bran - 5.2*.45 = 2.34 μg
flax - .301 μg
======================
.78 + .59 + 2.2 + 31.8 + 27.8 + 11.712 + .2475 + .1 + .136 + 2.34 + .301 = 78.0065
78.0065/120 = 0.65005416666
red peppers - 4.9*2 = 9.8 μg
cheese 2.4*.6 = 1.44 μg
carrots - 13.2*1.1 = 14.52 μg
beets - .164 μg
hemp - 0? = μg
pasta - .1*.55 = .055 μg
yeast - 0
lime - .402
===============
9.8 + 1.44 + 14.52 + .164 + .055 + .402 = 26.381
soy - 7.32*4/5 = 5.856
sunflower seeds - .405
yogurt - .1
anchovies - 1.5
garlic - .05
========================
7.911
in total, 34.292/120 = 0.28576666666
maybe i could use a little broccoli after all?
eggs - 2.58*3 = 7.74
cheese - 2.4*.3 = .72
bread - .5%
yeast - 0
margarine - 6
=========================
7.74 + .72 + 6 = 14.46
14.46/120 = .1205
so, 12.5%. but, eggs have k2.....
and, what to do about k2?
well, i don't know how much i should aim for, although 33 micrograms, total, seems like a lower bound. worse, k2 is not a single compound but a collection of them and finding detailed data regarded total k2 levels seems futile.
i feel like i should come back to this, then.
the next update will be for ubiquinol.
disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.
note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.
note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.
fruit bowl (12:00) |
pasta salad bowl (20:00) |
fried eggs (0:00) |
coffee | ||||||||||||||||||||||||||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
gua va raw cut 1-2 30 g |
ban ana raw cut 1 118 g |
str aw ber rry raw cut 4-8 100 g |
avo cado raw cut 2 150 g |
kiwi raw cut 1 69 g |
van soy milk 1.6 cups 400 ml |
cher ry ice crm 1 scp 150 ml (82.5 g) |
che rry yog urt 2 tbsp 50 g |
nut yst 1 big tsp 3+ g |
vec tor fort crl 1/4 cup 15 g |
all bran 3/4 cup 45 g |
grd flax seed 1 tbsp 7 g |
alg al oil 1 tsp |
sum | red pep per raw cut 1 200 g |
dur um wht fet 55 g + h20 |
med chd chs raw cut 60 g |
car rot raw cut 1 110 g |
beet raw cut 1 82 g |
hull hemp seed 1 tbsp 10 g |
yog urt |
nut yst 1 med tsp 3 g |
lime raw cut with pith 1 67 g |
sum | frd egg 2* 70 g |
med chd chs raw slic 30 g |
mar gar ine 2 tsp 10 g |
whl wht brd w/ grm + flax raw 1 s 37 g |
nut yst 1 sml tsp 2 g |
jce typ grp frt 250 ml |
sum | brw cof fee 700 ml |
chc soy mlk 100 ml |
sum | total | ul | ||
raison d'etre | b5,8 c |
b5,7 b20 c |
b5 b9 c |
b3,5 b7,8 b9,16 b20 c e,k f1 |
b5,8 b20 c e,k |
a b3,4 b5,7 b9,12 b16 b20 d f1,f2 |
a b5,7 b12 b13 b16 b20 |
a b5 b12 b20 |
b1,2 b3,4 b5,6 b7,9 b12 b16 |
a b5 b7 b9 b15 b20 e |
b3,5 b7,8 b9 b15 b16 b20 e f1 |
b7 f2 |
f3 f4 |
b3,4 b8,9 c |
b3,8 b9 |
a b12 b13 |
a b3 |
b9 b15 |
b3 o-3 |
b5 b12 b16 d |
b1,2 b3,4 b6,8 b9 b12 |
b8 | a b2,7 b12 b16 d |
a b12 b13 |
d |
o-3 | b2,7 b12 |
c | caf fei ne |
||||||||
calories | 20.4 | 105 | 32 | 240 | 42 | 96 | 168 | 17.5 | 11.25 | 59.2 | 125 | 37.4 | - | 953.75 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
cost | .40 | .15 | .77 | .96 | .39 | .99 | .43 | .19 | .13 | .14 | .39 | .04 | - | $4.98 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
v i t a m i n l i k e c o m p o u n d s |
a retinol (900 μg rae) |
9.3 μg |
3.54 μg |
1 μg |
10.5 μg |
2.76 μg |
16 % |
9.6 % |
3 % |
0 |
~ 4.1 % |
0 | 0 | - | 35.5 r:32.5 c:3 |
314 μg |
~ 1.15 μg |
30 % |
918.5 μg |
1.64 μg |
0 | - | 0 | 1.34 μg |
167 r:30 c:137 |
r:29 % c:6.9 μg |
15 % |
10 % |
0 | 0 | - | 55 r:54 c:1 |
0 | 4 % |
4 r:4 c:0 |
261.5 r:120.5 c:141 |
r:300 c:- |
b1 thiamin (1.2 mg) |
.0201 mg |
.037 mg |
.024 mg |
0.101 mg |
.019 mg |
12.8 % |
~ .0338 mg |
3 % |
~ 155 % |
~ 5.45 % |
75 % |
.115 mg |
- | 281 u:29 |
.108 mg |
~ 46 % |
.0174 mg |
.0726 mg |
.025 mg |
.1275 mg |
~ 155 % |
.02 mg |
232 u:31 |
0.06 mg |
.0087 mg |
0 | 10.5 % |
~ 103 % |
- | 119 u:5.5 |
0.1 mg |
3 % |
11 u:8 |
643 | - | ||
b2 [g, j] riboflavin (1.3 mg) |
.012 mg |
.086 mg |
.022 mg |
.195 mg |
.017 mg |
40 % |
.198 mg |
5 % |
~ 144 % |
~ 6.54 % |
12.5 % |
.011 mg |
- | 250 u:41.5 |
.17 mg |
~ 22.5 % |
.2568 mg |
.0638 mg |
.033 mg |
.0285 mg |
- | ~ 144 % |
.013 mg |
209.5 u:43 |
.684 mg |
.1284 mg |
0 | 3 % |
~ 96 % |
- | 161.5 u:62.5 |
.54 mg |
10 % |
51.5 u:41.5 |
672.5 | - | |
b3 niacin (16 mg) |
.3252 mg |
.785 mg |
.386 mg |
2.61 mg |
.235 mg |
16 % |
.0957 mg |
.059 mg |
~ 65 % |
~ 9.82 % |
31.25 % |
.216 mg |
- | 152 n:60.5 f:91.5 |
1.958 mg |
~ 36 % |
.0354 mg |
1.0813 mg |
.274 mg |
0.92 mg |
- | ~ 65 % |
.134 mg |
128.5 n:27.5 f:101 |
.114 mg |
.0177 mg |
0 | 6.5 % |
~ 43 % |
- | 50.5 n:1 f:49.5 |
1.36 mg |
4 % |
12.5 n:8.5 f:4 |
343.5 n:97.5 f:246 |
f:200 each |
|
b4* adenine (75 mg) |
? | 1.416 mg |
0.5 mg |
15.9 mg |
? | 30.88 mg |
~ 1.945 mg |
1.025 mg |
49.38 mg |
0.6 mg |
1.8 mg | ? | - | 138 | 31.8 mg |
2.2 mg |
4.92 mg |
0.77 mg |
? | ? | - | 49.38 mg |
? | 119 | 2.24 mg |
2.46 mg |
0 | 4.514 mg |
32.92 mg |
- | 56 |
? | 7.7 mg |
10 | 323 | - |
|
b5 pantothenic acid (5 mg) |
.1353 mg |
.394 mg |
.125 mg |
2.08 mg |
.126 mg |
24 % |
~ .4793 mg |
.194 mg |
2.25 % |
~ 5.18 % |
10 % |
.069 mg |
- | 113.5 u:72 |
.634 mg |
.23705 mg |
.246 mg |
.3003 mg |
.127 mg |
.056 mg |
2.25 % |
.145 mg |
37 u:35 |
2.292 mg |
0.123 mg |
0 | 5 % |
1.5 % |
- | 54.5 u:48 |
1.808 mg |
6 % |
42 u:36 |
247 | - | ||
b6 pyridoxine (1.7 mg) |
.033 mg |
.433 mg |
.047 mg |
.386 mg |
.043 mg |
9.6 % |
.0396 mg |
.029 mg |
~ 133 % |
~ 6.82 % |
12.5 % |
.033 mg |
- | 223 u:61 |
.582 mg |
.0781 mg |
.0396 mg |
.1518 mg |
.055 mg |
.06 mg |
~ 133 % |
.029 mg |
191.5 u:58.5 |
.255 mg |
.0198 mg |
0 | 3.5 % |
~ 88 % |
- | 107.5 u:16 |
~ 0 |
2 % |
2 | 524 | 5882 | ||
b7 [h] biotin (35 μg) |
? μg |
1.652 μg |
0.8 μg |
7.95 μg |
.966 μg |
15.6 μg |
2.145 μg |
1 μg |
45 % |
~ 23.4 % |
7.515 μg |
2.52 μg |
- | 183 u:114.5 |
6.6 μg |
.22 μg |
1.038 μg |
5.5 μg |
~ 0 μg |
2.73 μg |
45 % |
.335 μg |
92 u:47 |
~ 58.33 μg |
.519 μg |
~ 4.547 μg |
3 % |
30 % |
- | 214 u:181 |
0 | ~ 11 % |
11 |
500 | - | ||
b8* inositol (1000 mg) |
30 mg |
0 mg |
13 mg |
69 mg |
93.84 mg |
~ 27.55 mg |
7.425 mg |
8 mg |
14.85 mg |
.75 mg |
123.3 mg |
13.65 mg |
- | 40 | 114 mg |
41.25 mg |
5.4 mg |
13.2 mg |
9.84 mg |
- | 14.85 mg |
129.98 mg |
33 | 12.6 mg |
2.7 mg |
~ 16 mg |
52.54 mg |
9.9 mg |
- | 9 | - | - | ~ 0 |
82 | - | ||
b9 [m, b11, r] folic acid (400 μg dfe) |
14.7 μg |
23.6 μg |
24 μg |
122 μg |
17.2 μg |
n:9.6 f:0 % |
4.125 μg |
1 μg |
~ 35.5 % |
~ 9.27 % |
12.5 % |
6.09 μg |
- | 120 n:62.5 f:57.5 |
92 μg |
~ 39 % |
16.2 μg |
20.9 μg |
89.4 μg |
1.1 μg |
~ 35.5 % |
5.36 μg |
130.5 n:56 f:74.5 |
70.5 μg |
18.1 μg |
0 | 5 % |
~ 23.5 % |
- | 48 n:24.5 f:23.5 |
3.5 % |
2.5 % |
6 n:6 f:0 |
304.5 n:149 f:155.5 |
f:400 | ||
b12 [t] cobalamin (2.4 μg) |
0 |
0 |
0 | 0 | 0 | 80 % |
.6435 μg |
7.5 % |
187.5 % |
0 | 0 |
0 | - | 301.5 n:34 f:267.5 |
0 | 0 | .66 μg |
0 | 0 | 0 | - | 187.5 % |
0 | 215 n:27.5 f:187.5 |
1.338 μg |
.33 μg |
0 | 0 | 125 % |
- | 194.5 n:69.5 f:125 |
0 | 20 % |
20 n:0 f:20 |
731 n:131 f:600 |
- | |
b13* orotic acid (10 mg) |
- | - | - | - | - | - | ~ 12.89 mg |
~ 2.578 mg |
- | - | - | - | - | 155 | - | - | ~ 37 mg |
- | - | - | > | - | - | 370 | - | ~ 18 mg |
- | - | - | - | 180 | - | - | - | 705 | ||
b14* taurine (100 mg) |
0 | 0 | 0 | 0 | 0 | 0 | ~ 1.568 mg |
1.65 mg |
0 | 0 | 0 | 0 | - | 3.2 ---> |
0 | 0 | 0 | 0 | 0 | - | ~ 5 mg |
0 | - | - | 0 | 0 | >0 | 0 | 0 | 0 | - | 0 | >0 | - | - | ||
b15* betaine (550 mg) |
0.03 mg |
.118 mg |
.2 mg |
1.05 mg |
.345 mg |
3.2 mg |
.9075 mg |
.35 mg |
0 | 25.5 mg |
162 mg |
.217 mg |
- | 35 | .2 mg |
77 mg |
.42 mg |
.44 mg |
106 mg |
- | - | 0 | .088 mg |
33 | .414 mg |
.21 mg |
.01 mg |
~ 74.52 mg |
0 | - | 13.5 | .7 mg |
.8 mg |
0 | 81.5 | 150 | |
b16* choline (550 mg) |
2.28 mg |
11.6 mg |
5.7 mg |
21.3 mg |
5.38 mg |
96 mg |
21.45 mg |
8 mg |
12.3 mg |
2.85 mg |
22.05 mg |
5.51 mg |
- | 39 | 11.2 mg |
8.25 mg |
9.9 mg |
9.68 mg |
4.92 mg |
- | - | 12.3 mg |
3.42 mg |
11 | 438 mg |
4.95 mg |
1.1 mg |
9.99 mg |
8.2 mg |
- | 84 | 18.52 mg |
24.576 mg |
8 | 142 | 150 | |
b20* [I] l-carnitine (29 mg) |
.06 mg |
.236 mg |
0 mg |
1.95 mg | .138 mg |
.24 mg |
3.3 mg |
2.0 mg |
.072 mg |
.225 mg |
.675 mg |
.0357 mg |
- | 30.5 | ? | .43175 mg |
2 mg |
.44 mg |
~ 0 mg |
? | ~ 6 mg |
.072 mg |
? | --> | .56 mg |
1 mg |
.105 mg |
.2997 mg |
.0489 mg |
- | --> | ~ 0 mg |
~ 0 mg |
--> | t:162 < 35 each |
||
c ascorbate (90 mg) |
68.4 mg | 10.3 mg |
58.8 mg |
15 mg |
64 mg |
0 |
0 |
0 |
0 |
~ 6.82 % |
0 |
.042 mg |
- | 247 u:240.5 |
255.4 mg |
0 % |
0 % |
6.49 mg |
4.02 mg |
0.05 mg |
- | 0 | 19.5 mg |
317 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 564 |
2222 |
||
d calciferol (15 μg) |
0 | 0 | 0 | 0 | 0 | d2: 72 % |
d3: .165 μg |
d3: 7.5 % |
0 | d3: ~ 1.64 % |
0 | 0 | - | 82 u:1.1 d2:72 d3:10 |
0 | 0 | d3: .36 μg |
0 | 0 | 0 | ? | 0 |
2 u:2 d2:0 d3:2 |
d3: 3.03 μg |
d3: .18 μg |
d3: 30 % |
0 | 0 | - | 51 u:21 d2:0 d3:51 |
0 | d2: 18 % |
18 u:0 d2:18 d3:0 |
153 d2:90 d3:63 |
666 | ||
e alpha- tocopherol (15 mg) |
.219 mg |
.118 mg |
.29 mg |
3.1 mg |
1.01 mg |
.24 mg |
.2475 mg |
0 mg |
0 mg |
~ 9.82 % |
.5355 mg |
0.022 mg |
- | 48 n:38.5 |
3.16 mg |
- | .468 mg |
.726 mg |
.0328 mg |
.313 mg |
0 | 0 | .147 mg |
54 n:54 |
1.8 mg |
.234 mg |
20 % |
1.5 % |
0 | 35 n:35 |
0 | 0 | 0 | 137 n:137 |
6666 | ||
f1* linoleic acid (17 g) |
.0864 g |
.0543 g |
.09 g |
2.511 g |
.17 g |
2.24 g |
~ .2269 g |
0 | 0 | ~ .327 g |
.837 g |
.414 | - | 6.956575 g 40.9% |
.0738 | .540 | .3462 | .0828 | - | 2.87 | - | 0 | - | 3.9128 | 3.23 | .1731 | 1.5 | .5 | 0 | - | 5.4031 | ~0 | .8 | .8 | |||
f2* alpha linolenic acid (1.6 g) |
.0336 g |
.0319 g |
.065 g |
.167 g |
.029 g |
.32 g |
~ .1444 g |
0 | 0 | ~ .055 g |
.0639 g |
1.597 g |
- | 2.506775 g 156.67 % | .041 | .024 | .219 | .0014 | - | .93 | - | 0 | - | 1.2154 | .228 | .1095 | .5 | .75 | 0 | - | 1.5875 | ~0 | .12 | .12 | |||
f3* eicosa pentaenoic acid (0.375 g) |
- | - | - | - | - | - | - | - | - | - | - | - | + | 30+ | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 240 | |
f4* docosa hexaenoic acid (0.250 g) |
- | - | - | - | - | - | - | - | - | - | - | - | + | 30+ | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 240 | |
f1:(f2+f3+f4) ratio | - | - | - | - | - | - | - | - | - | - | - | - | - | 2.775 | - | - | - | - | - | - | 2:1 | - | - | 3.22 | - | - | - | - | - | - | 3.40 | - | - | - | 4:1 | ||
k1 phyllo quinone (120 μg) |
.78 μg |
.59 μg |
2.2 μg |
31.5 μg |
27.8 μg |
~ 11.71 μg |
.2475 μg |
.1 μg |
0 | .136 μg |
2.34 μg |
.301 μg |
- | 65 |
9.8 | .055 | 1.44 | 14.52 | .164- | 0 | - | 0 | .402 | 28.5 | 9 | .5 | 10 | .5 | 0 | - | 12.5 | 0 | 2 | 2 | 108 | <67 each |
|
q1* coenzyme q10 (mg) (30 mg) |
- | .075 | .0375 | .625 | .0308 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | ||||
q2* pyrrolo quinoline quinone (mu-g) |
- | - | 2.025 | .063 | .2101 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | ||||
s* salicylic acid (mg) |
- | ~0 | ~1 | - | ~ 0.375 |
~0 | ~0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | ||
e l e m e n t s |
f fluorine (4 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - |
na sodium (420 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
mg magnesium (2300 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
p phosphorus (1250 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
s sulfur (?) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
cl chlorine (2.3 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
k potassium (3400 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
ca calcium (1300 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
cr chromium (.035 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
mn manganese (2.3 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
fe iron (18 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
cu copper (.9 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
zn zinc (11 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
se selenium (.055 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
mo molybdenum (.045 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
i iodine (.15 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - |
* not really.
complete requirements
- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal. <300% pre-formed, daily.
- b1 (thiamin): 125% w/ each meal. no upper limit..
- b2 (riboflavin): 131% w/ each meal. no upper limit.
- b3 (niacin): 125% w/ each meal, but not more than 200% in fortified sources.
- *b4 (adenine): 75 mg w/ each meal. excess (ie carnivore diet) could potentially trigger gout, not of concern to myself.
- b5 (pantothenic acid): 110% w/ each meal. no upper limit.
- b6 (pyridoxine complex): 118% w/ each meal. no meaningful upper limit - it's set at 5882% of the rdi.
- b7 (biotin): 171% w/ each meal, with 857% total as a goal. no upper limit.
- *b8 (inositol): 300 mg w/each meal, 1200 mg total. no upper limit.
- b9 (folic acid): 100% w/each meal, but not more than 400% from fortified sources, per day.
- b12(cobalamin): 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day. no upper limit.
- *b13 (orotic acid): 10 mg w/ each meal. no understood upper limit, but excess dairy is bad for heart health.
- *b14 (taurine): 30 mg w/ each meal, 120 mg total <----subject to review, may opt for 120 total, in the end.
- *b15 (betaine): 165 mg w/ each meal, 660 mg total. stay under 825 mg.
- *b16 (choline): 30% + per meal, 120% total. stay under 150%.
- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day. between 8.7 & 10 mg/meal, ideally.
- c (ascorbic acid): 234% w/ each meal, 700% total. no meaningful upper limit. (stay below 2222%)
- d (calciferol): 40% + per meal, 160% total. 120%+ d3, total. stay below 666%.
- e (tocopherol): 40% + per meal, w/ 30%+ natural per meal. 160% total. 120%+ natural, total. stay below 6666%.
- *f1 (la): 30%+ per meal, 120% total. no upper limit is set, but be moderate.
- *f2 (ala): 30%+ per meal, 120+% total. at least 25% of f1 total. should be less than f1 total, at most.
- *f3 (epa): 30%+ per meal, 120+% total. stay below 240%.
- *f4 (dha): 30%+ per meal, 120%+ total. stay below 240%.
- k1 (phylloquinone): 30%+ per meal, should not exceed 67%/meal. 120+% total. stay below 200%.
incomplete requirements legend:
>300% without meeting 100%/meal
+75<=100% each meal [=+200%<=300% total]
+50<=75% each meal [=+100<=200% total]
<=50% each meal [<100% total]
- natur-a vanilla soy milk (light)
- chapman's premium black cherry ice cream
- yoplait source cherry yogurt
- bulk barn nutritional yeast
- kellogg's vector cereal
- kellogg's all bran original cereal
- black diamond brand medium cheddar cheese
- selection brand pasta [metro/food basics]
- bulk barn nutritional yeast
- frank's red hot sauce
- natur-a vanilla soy milk (regular)
- astro biobest plain probiotic yogurt
- black diamond brand medium cheddar cheese
- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- bulk barn nutritional yeast
- natur-a chocolate soy milk
- no specific brand or type of coffee
diet options:
daily:
epa - laver seaweed (also good for b5, e, c, b7 but only if a lot - check availability and price as a potential avocado sub)
epa - wakame seaweed (potentially good as a simple addition)
2 ) pasta salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- oregano & pepper (probably for phytonutrients)
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?
- rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.
- dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.
- sunflower seeds (raw, hulled) (1 tbsp) <---for b5, mostly, but other things too
- pro-biotic yogurt (2 tbsp) <------b5, mostly
- 1-2 tbsp of yellow mustard [experiment]
- 25-30 ml of frank's red hot sauce (original) [experiment]
- 200 ml of soy milk
- a dash of celery salt [experiment]
- a healthy amount of black pepper [experiment]
- dha + epa: anchovy paste (or fillets? or sardines, even? farmed salmon? not tuna. check cost, etc.) &
- epa - laver, maybe. wakame, maybe. check cost & availability.
- garlic clove (allicin)
- broccoli?
3) eggs:
- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat () <----only choice, really
- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)
- grapefruit juice is high in inositol
- cranberry juice (unsweetened. need added c, has e)
- tomato juice
need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k
==========
remaining items to enter or investigate:
15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential
carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin
chlorophyll:
1) chlorophyll a
2) chlorophyll b
other molecules required for proper metabolic functions:
3) lipoic acid amino acids
4) glutathione precursors amino acids
5) ergothioneine (cannot synthesize)
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential
carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin
chlorophyll:
1) chlorophyll a
2) chlorophyll b
other molecules required for proper metabolic functions:
5) ergothioneine (cannot synthesize)
10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.)
11) ribose
12) "nucleic acids"?
13) don't forget about heme
14) carnosine
15) vitamin k2 - 33 micrograms, minimum
glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...
fiber:
i don't need many different types, i just need some. i'm not worrying about this.
& water
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...
fiber:
i don't need many different types, i just need some. i'm not worrying about this.
& water
also, let's measure flavonoids:
anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin
flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin [rutin, troxerutin]
5) fisetin
6) kaempferide
flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin
flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin
isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin
i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol
& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid
anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin
flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin [rutin, troxerutin]
5) fisetin
6) kaempferide
flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin
flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin
isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin
i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol
5) coumestrol
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid